The Fit Nurse Diaries

Nurses, This Is Why Your Ward Is Making You Sick

Thu, 23 Jul 2026 20:00:00 +0800

Toxic workplace culture is driving nurse burnout, staff turnover, and poor morale - and the solution starts with stronger nursing leadership, trust, and psychological safety.

In this episode of The Fit Nurse Diaries, Dr. Amber Hill shares how a healthy workplace culture starts with leadership.

When nurse managers and healthcare leaders build trust, prioritize relationships, listen to their teams, and create psychological safety - people are more likely to feel supported, communicate openly, and perform at their best.

Dr. Amber Hill is the CEO and founder of Epiphany Hill Enterprises, a former educator, and an award-winning children’s author..

In this conversation, she also explains why effective leadership is about more than just outcomes.

Whether you are a nurse manager, charge nurse, nurse practitioner, doctor, healthcare leader, aspiring leader, or nurse working in a toxic hospital environment - this episode offers practical guidance for creating healthier teams and protecting your mental wellness.

In this episode, you’ll hear:

🩷Why healthy workplace culture begins with the leader
🩷How psychological safety affects nurse performance and wellbeing
🩷Why micromanagement communicates distrust and damages morale
🩷How toxic leadership contributes to stress and staff turnover
🩷How to build trust and healthier relationships with nursing staff
🩷Why leaders must ask for feedback and listen without becoming defensive
🩷How self-awareness, reflection, accountability, and apology improve leadership
🩷How to empower nurses and develop future healthcare leaders
🩷How to continue showing up with purpose when workplace culture feels unhealthy

One of the biggest lessons from this conversation is simple: people cannot consistently perform at their best in an environment where they feel unsafe, unheard, undervalued, or controlled.

Key Moments:

00:00:00 Intro
00:03:20 Where culture starts
00:07:40 What creates toxic culture
00:11:00 Truth about micromanagers
00:14:40 Self-awareness
00:17:40 Reflect on your impact
00:20:40 Ask for honest feedback
00:23:40 Turnover hurts patients too
00:26:40 Show up mentally well

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🩷Connect with Dr Amber Hill🩷

https://epiphanyhillenterprises.com
https://www.instagram.com/epiphanyhillenterprises

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🩷Connect With Me🩷

https://www.instagram.com/thefitnursemovement/
https://www.instagram.com/courtneymarybb/

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🩷About The Fit Nurse Movement🩷

The Fit Nurse Diaries Podcast is brought to you by The Fit Nurse Movement - the only fitness and weight loss coaching program made specifically for nurses, by a nurse. It’s designed to help you feel strong, sexy, and energised even on your busiest shift weeks.

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🩷Join the Fit Nurse Movement today🩷

https://thefitnursemovement.com/bc-joinnow891392

You're Not Lazy! The Secret Behind Real Consistency

Thu, 16 Jul 2026 17:00:00 +0800

Why can’t you stay consistent with your fitness goals - even when you know exactly what to do? The answer might be much deeper than you think.

In this episode of The Fit Nurse Diaries, Courtney dives into the real reason consistency feels so hard - and why it's often connected to the patterns, beliefs, and experiences we developed growing up.

If you've ever felt like you're constantly starting over, struggling with motivation, or wondering why you can't stick to healthy habits, this episode will completely change your perspective.

You'll hear why becoming someone who keeps the promises they make to themselves is more important than perfection. And you’ll discover practical mindset shifts, identity-based habits, and simple strategies to help you FINALLY create sustainable results in your fitness journey.

Whether you're a busy nurse, healthcare professional, or simply someone looking to become the best version of yourself - this conversation will give you the tools to stop self-sabotaging and start building the life you've always wanted.

Tune in to hear about:

🩷ONE thing that’s way more important than motivation
🩷How childhood experiences can shape your ability to stay consistent
🩷The connection between self-trust and long-term success
🩷How to create a powerful 2.0 identity that supports your goals
🩷Why perfection is holding you back from real progress
🩷Simple mindset shifts that make healthy habits easier to maintain
🩷Practical tips for staying consistent with fitness, nutrition, and personal growth

Key Moments:

00:00:00 Intro
00:01:20 Giddy Up 2.0 begins
00:04:20 Childhood roots of inconsistency
00:07:20 Never a prisoner
00:10:20 Your 2.0 identity
00:13:20 Future pace every choice
00:16:20 Build your environment
00:19:20 The space day view

How to Stay Consistent With Weight Loss When You Work 12+ Hour Shifts

Thu, 09 Jul 2026 17:00:00 +0800

Are you a busy nurse trying to lose weight but feeling stuck after every diet, fitness program, or “fresh start”?

If you're a busy nurse, healthcare worker, or woman trying to lose weight while balancing shift work, family, and life, this episode is for you.

In this episode of The Fit Nurse Diaries, Courtney Brooks dives into the mindset shift that changes everything.

Using the powerful "Giddy Up 2.0" theme again, Courtney explains why trusting the journey, letting go of limiting beliefs, and committing to your future identity are the real keys to sustainable weight loss and long-term success.

If you've ever felt like you've tried every diet, every program, or every fitness challenge without lasting results, this conversation will help you break the cycle and start creating a lifestyle you can actually maintain.

Tune in to hear about:

🩷The one little-known thing that beats motivation hands down 100% of the time
🩷How to become the person who actually loses weight and keeps it off
🩷Why trusting the process is essential for long-term success
🩷The mindset programing trap that keeps repeating the same mistakes over and over
🩷Practical mindset shifts to stay committed even when progress feels slow
🩷Why emotions shouldn't dictate your fitness journey
🩷How nurses and busy women can create healthy habits despite demanding schedules
🩷The secret to making fitness a lifestyle instead of another temporary challenge

Key Moments:

00:00:00 Intro
00:04:00 Same path, same outcome
00:07:40 Learning to trust the path
00:11:20 Becoming stone cold
00:14:40 Sink the boat
00:17:40 The stories keeping you stuck
00:20:40 Finding your way around rocks

Nurses, This Is Why You Need To Do Uncomfortable Things

Thu, 02 Jul 2026 17:00:00 +0800

The life you want is waiting on the other side of discomfort. So it’s time to stop letting fear, self-doubt, and your comfort zone control your next move.

In this episode of The Fit Nurse Diaries, Courtney Brooks shares the powerful message behind Giddy Up 2.0. Using the metaphor of getting on a horse, you’ll hear why facing fear is the key to transforming your health, career, confidence, relationships, and future.

If you've been waiting for the "perfect time" to start your weight loss journey, apply for your dream role, or pursue the life you've always wanted - the time to start is NOW.

Tune in to hear about:

🩷Why getting outside your comfort zone changes your life
🩷How fear and uncertainty keep you stuck
🩷The ripple effect of making one courageous decision
🩷How confidence is REALLY built (most people get this wrong)
🩷Mindset shifts for sustainable weight loss and fitness success as a nurse
🩷How to stop letting self-doubt hold you back

Whether you're a nurse, healthcare professional, or simply someone striving to become the best version of yourself - this conversation will challenge you to identify your own "horse" (the opportunity you've been too afraid to pursue) and finally take the leap.

Key Moments:

00:00:00 Intro
00:01:20 Giddy Up theme explained
00:04:00 The stable visualization
00:05:40 Leaving small town behind
00:07:00 Storage closet meltdown
00:08:20 Tough love that changed everything
00:10:20 Meeting her partner
00:12:40 Building the fitness business
00:14:20 High standards level you up
00:18:00 Why your body resists change
00:19:00 A member's transformation story
00:21:20 The cost of staying comfortable
00:22:40 Finding your horse this week

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🩷Connect With Me🩷

https://www.instagram.com/thefitnursemovement/
https://www.instagram.com/courtneymarybb/

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🩷About The Fit Nurse Movement🩷

The Fit Nurse Diaries Podcast is brought to you by The Fit Nurse Movement - the only fitness and weight loss coaching program made specifically for nurses, by a nurse. It’s designed to help you feel strong, sexy, and energised even on your busiest shift weeks.

-

🩷Join the Fit Nurse Movement today🩷

https://thefitnursemovement.com/bc-joinnow891392

The 2.0 Version Of You Is Hiding Behind This One Shift

Thu, 25 Jun 2026 17:00:00 +0800

True fitness transformation for nurses starts when you stop chasing temporary results and become the 2.0 version of yourself who lives the lifestyle every day.

Join us for another episode with the Fit Nurse coaches in Miami, as we talk about identity shifts, sustainable habits, mindset work, self-awareness, discipline, gratitude, and alignment.

This conversation is especially for female nurses, shift workers, and busy women who want to stop starting over - and finally create a healthy lifestyle that lasts.

In this episode, we talk about:

🩷Why transformation is more than losing weight
🩷How to become your “2.0” self
🩷The difference between temporary motivation and a true identity shift
🩷Why nurses often struggle with cognitive dissonance around health and fitness
🩷How to build sustainable habits during long shifts and night shifts
🩷The role of inner work, trauma healing, and mindset in long-term results
🩷Why gratitude can completely change the way you view your progress

Key Moments:

00:00:00 Intro
00:01:00 What transformation really means
00:04:08 Marking your X on the map
00:06:45 Changing your core identity
00:09:00 Season change versus real shift
00:12:14 The label that builds identity
00:16:58 Closing the dissonance gap
00:20:35 Biscuits in your pocket
00:24:02 Authenticity is your highest vibration
00:30:40 Life lessons on the way to 2.0
00:34:47 Why outside-in transformation breaks
00:37:00 The gratitude state shift

Fit Nurse Hotseat: The Hidden Stories Behind The Fit Nurse Movement Coaches

Thu, 18 Jun 2026 17:00:00 +0800

The Fit Nurse HOTSEAT: Behind every coach in the Fit Nurse Movement is a story you would never guess from the photos.

In this hot-seat episode, Courtney pulls four of her coaches into the chair and asks powerful questions about transformation, resilience, and what it really takes to become your 2.0 version.

As you’ll soon discover, these women are not Fit Nurse Movement coaches because their journeys were perfect.

They’re coaches because they lived the struggle, chose themselves, and now help other women do the same.

Tune in to hear about:

🩷Why your fitness journey does not need to be perfect to be successful
🩷How nurses and busy women can lose weight while working long shifts
🩷Why self-talk, confidence, and identity are key parts of transformation
🩷How to rebuild your life after grief, trauma, burnout, or rock bottom
🩷How strength training, nutrition, and accountability can change your life
🩷What it means to become your “2.0” version
🩷Why putting yourself first is not selfish… it is necessary
🩷Why the FitNurse Movement is about so much more than fat loss

Key Moments:

00:00:00 Intro
00:03:20 Pulmonary Embolism Story
00:07:00 Talk To Yourself Kindly
00:10:00 80-Pound Loss
00:14:00 Cat Takes The Seat
00:17:00 Surviving Abusive Marriage
00:18:40 Loving Alan Through Cancer
00:25:40 Golden Retriever Myth
00:30:20 COVID Nursing Broke Her
00:32:40 Rock Bottom Is Foundation
00:43:40 Lowest Moment
00:47:40 Transformation Story
00:52:20 Choose You Always

How to Stay Consistent With Fitness When Life Gets Hard (My Story)

Thu, 11 Jun 2026 17:00:00 +0800

Most nurses’ fitness journeys die in the first month. Work gets busy, someone needs you, or maybe an injury hits. Before long, you quit.

This episode shows you how to break that loop for good.

In this episode of The Fit Nurse Diaries, Courtney Brooks shares 12 years of real lessons on weight loss, mindset, and building a healthy lifestyle that lasts.

You’ll hear how Courtney went from failing classes to going pro on a bikini stage.

How she kept training after her mom passed.

And how she built the Fit Nurse movement out of grief and used the gym to heal.

She also breaks down why cutting and bulking keeps you stuck, why the ‘boring basics’ beat every fancy plan, and why a fresh identity is the secret key to fat loss, body confidence, and lasting change.

Tune in to hear about:

🩷The one defining moment that ended Courtney's old life for good
🩷How to keep training when life hits hard, grief, work, family, or injury
🩷Why slow results are not actually failure, instead they’re a signal that you’re on track
🩷The one habit that beats every cutting and bulking plan
🩷How to use the gym to heal, not just to lose weight
🩷The mindset shift that took Courtney from losing on stage to going pro
🩷The four basic habits that build a fit nurse lifestyle for life

Key Moments:

00:00:00 Intro
00:03:30 Hot chocolate dinners
00:05:00 Sick of myself moment
00:06:40 Laying the bricks daily
00:08:00 Identity shift required
00:09:20 First competition heartbreak
00:11:30 Going pro
00:12:40 Losing mom
00:15:00 Meeting my mindset coach
00:17:20 The birth of Fit Nurse
00:18:40 Skip the fancy stuff
00:20:00 Same path equals same outcome

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🩷Connect With Me🩷

https://www.instagram.com/thefitnursemovement/
https://www.instagram.com/courtneymarybb/

-

🩷About The Fit Nurse Movement🩷

The Fit Nurse Diaries Podcast is brought to you by The Fit Nurse Movement - the only fitness and weight loss coaching program made specifically for nurses, by a nurse. It’s designed to help you feel strong, sexy, and energised even on your busiest shift weeks.

-

🩷Join the Fit Nurse Movement today🩷

https://thefitnursemovement.com/bc-joinnow891392

You Don’t Need to Sacrifice Your Life to Become a Fit Nurse… I’ll Prove It

Thu, 04 Jun 2026 17:00:00 +0800

Being a fit nurse is less about restriction, skipped meals, or saying no to every birthday - and more about building a sustainable fitness lifestyle. One that works for busy nurses who juggle shifts, workouts, steps, eating out, and a full social life.

This episode of The Fit Nurse Diaries shows you how fitness for nurses can be a real lifestyle...

Instead of another short phase that only works when life is quiet.

Using my partners birthday as a real example, you’ll learn how to enjoy life and have a healthy a body.

Because the truth is - you do not have to pick between being fit and having a life.

You can have both.

In this episode, you’ll discover:

🩷 How to make fitness fit your nurse life instead of building your life around a strict diet
🩷 The number one key to staying consistent on long shifts (it’s not what you think)
🩷 The sneaky ‘front-loading’ technique that forces you to be more consistent the entire week
🩷 How to enjoy cake, eating out, and time with friends with zero guilt
🩷 Tips to balance nursing shifts, workouts, and social events
🩷 How to actually plan ahead to stay on track during birthdays, dinners, and busy weeks
🩷 The "four-burner" method that helps you focus on the habit you struggle with most

Key Moments:

00:00:00 Intro
00:00:43 Mindset shift for nurses
00:01:33 The four-burner stove method
00:02:48 Planning around weekend events
00:03:42 Early week front-load
00:04:40 Flexibility with food and nights
00:05:30 Lean choices at restaurants
00:06:00 Future-pacing your 2.0 self
00:06:45 Vlog

Why You Don't Feel Good In Your Body (Even When You Look Good)

Mon, 01 Jun 2026 15:00:00 +0800

If you're a nurse who struggles with body image, gym confidence, dating rejection, or constantly chasing validation - this episode of The Fit Nurse Diaries shows you where real self-worth actually comes from.

(Hint: it's not your body, the scale, or someone choosing you).

Courtney sits down with Fit Nurse Movement coach Elise to unpack women's confidence, body image, and self-worth - plus the internal work every nurse needs to actually feel good in her own skin.

This one's for any woman who's stood in front of the mirror and thought, "I’m not good enough," scrolled Instagram and felt small, or read a rejection text and immediately blamed her body.

Courtney and Elise get real about their own bodybuilding competition days, the social media comparison trap, and dating insecurity that follows so many high-achieving women - especially nurses.

Then they break down what it actually takes to step into authentic confidence.

Tune in to hear about:

🩷 Why looking fit doesn't always mean you feel confident
🩷 How comparison wrecks women's body image and self-worth
🩷 The link between confidence, fitness, dating, and relationships
🩷 Why dating rejection doesn't define your beauty or value
🩷 How childhood beliefs quietly shape adult confidence
🩷 Why internal healing is the missing piece in your fitness journey
🩷 How self-sabotage shows up in your health, body, and career as a nurse

Key Moments:

00:00:00 Intro
00:01:02 Welcome Coach Elise
00:02:23 Confident Body But Empty Inside
00:04:50 Where Comparison Starts
00:06:50 Awareness Killed My Confidence
00:09:20 Dating And Rejection
00:11:50 How The Internal Fixes The External
00:15:20 Stay In Your Own Lane
00:18:50 Three Things I Love
00:22:20 The Self-Sabotage Spiral
00:27:20 The Missing Piece
00:30:50 Need Versus Choose
00:34:20 Become Your 2.0 Self

How Nurses Can Stay Fit on Vacation (Without Restricting Food)

Thu, 21 May 2026 17:00:00 +0800

You can go on vacation, eat out, enjoy the food, and still feel confident in your body.

In this episode of The Fit Nurse Diaries, Courtney breaks down how she navigated eating in Thailand using flexible dieting, balanced meals, protein-first choices, and sustainable weight loss habits - without falling into the restrict-and-binge cycle.

This episode is all about building a sustainable lifestyle as a nurse, instead of relying on restriction, strict meal plans, or the “I’ll restart Monday” mindset.

You’ll learn how to eat healthy on vacation, make better restaurant choices, prioritize protein, understand portions, and use flexible dieting - so you can feel confident, energized, and proud of your choices.

If you’ve ever struggled with food guilt, overeating after restriction, bloating on vacation, or feeling like you’ve “fallen off track,” this episode will help you shift your mindset and build habits that actually last.

In this episode, you’ll learn:

🩷How to eat healthy on vacation without feeling restricted
🩷Why extreme dieting often leads to overeating and guilt
🩷What to look for when ordering meals at restaurants
🩷Simple restaurant swaps that support your fitness goals
🩷How to stay consistent with workouts, steps, and nutrition while traveling
🩷How to stop the restrict-and-binge cycle
🩷The “four girlfriend method” for building balanced meal while traveling

Key Moments:

00:00:00 Intro
00:01:20 Lifestyle over restriction
00:04:40 The feast trap
00:11:20 The Four Girlfriend Method
00:14:20 Smart restaurant swaps
00:17:40 The 80/20 diet
00:21:00 Protein every meal
00:24:00 Built to last

I Tried to Stay Fit as a Nurse… This Is The ONLY Thing That Worked

Thu, 14 May 2026 15:00:00 +0800

Welcome to the very first episode of the Fit Nurse Diaries podcast.

I'm Courtney Brooks, and this is the origin story behind a community now serving 230+ active nurses who refused to trade their health for their nursing career.

Today I'm sharing the full arc, including travel nursing through COVID, five night shifts a week on a locked-down unit, and the hour commute each way.

You'll also hear about the weight gain that followed and the coach who handed me a 14-exercise fitness plan, a 2-hour workout, and zero understanding of what a real nurse's shift looks like.

Then I walk you through exactly how I rebuilt a simple, sustainable plan that actually works for busy nurses.

If you're a nurse who feels burnt out, exhausted on your days off, or like you barely recognize yourself in the mirror, this episode is for you.

Hit play, hit follow, and let's change what being a healthy nurse actually looks like.

Tune in to hear about:

🩷 Why nurse burnout isn't just physical (and how it quietly impacts your identity)
🩷 The reality of balancing fitness and nutrition with 12-hour shifts and high stress
🩷 What happens when traditional fitness advice doesn't fit a nurse's lifestyle
🩷 The shift from relying on motivation to building sustainable healthy habits
🩷 How small, realistic changes rebuild your energy and confidence over time
🩷 The role of mindset, support, and environment in long-term weight loss
🩷 Why taking care of yourself actually makes you a better nurse, never worse

Key Moments:

00:00:00 Intro
00:03:20 Travel nursing during COVID
00:06:40 Rock bottom in the mirror
00:10:00 Building my own plan
00:13:20 Results change everything
00:16:30 The calling answers back
00:19:40 The podcast mission

If this episode resonates, make sure to subscribe and follow along each week for more real talk on fitness, health, and life as a nurse.

Welcome To The Fit Nurse Diaries (a Podcast For Nurses)

Thu, 14 May 2026 14:00:00 +0800

If you're a nurse who feels exhausted, bloated, and disconnected from your body… you just found the fitness podcast for nurses that changes everything.

Right now, more nurses than ever are dealing with burnout, weight gain, long shifts, and the pressure to "have it all together."

But behind the scenes, our health keeps slipping.

And nobody in the fitness world is really talking about it.

The Fitness Nurse Diaries Podcast is hosted by me, Courtney Brooks. I’m the founder of The Fit Nurse Movement and a former nurse who struggled with my own weight, energy, and confidence while working the floor.

I tried every diet, hired coaches and nothing stuck.

Because as you’ll discover, none of it was built for nurses.

In each episode of this podcast for nurses, I share the real stuff most nurses experience but rarely say out loud.

Things like night shift weight gain, bone-deep exhaustion on your days off and the "fraud feeling" when your habits don't match the advice you give your patients.

You’ll also hear about the chaos of travel nursing and eating out on the road.

And let me be clear here - I won’t be sharing yet another strict diet or unrealistic routine, because those don't work for shift workers.

If you want to feel confident, energized, and in control of your health again without sacrificing your nursing career, hit subscribe.

Then come find me on Instagram at @thefitnursemovement and DM me your biggest struggle.

I read every message, and yours might get featured on an upcoming episode.